Comparing Nutrients in 300 calories Jew's Ear VS Dried Pepeao

Weight per 300 calories

• Jew's Ear: 1200g
• Dried Pepeao: 101g

Dried Pepeao has 11.9 times more energy per unit of mass than Raw Jew's Ear, which is high in comparison to other foods. Jew's Ear having very low energy density.

Which food has more nutrients per 300 calories - Jew's Ear or Dried Pepeao?

Macros Ratio

	Protein	Fat	Carbs
Jew's Ear	7%	1%	92%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Jew's Ear	Dried Pepeao	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.46% 0.44g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	62.7% 81.6g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	10.3% 5.76g	8.66% 4.85g	56g per day for Men 19-50 years

Vitamins

	Jew's Ear	Dried Pepeao	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.45mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	19% 3.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	478% 24mg	433% 21.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.2% 1.06mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57% 228μg	40.3% 161μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8% 7.2mg	1.57% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jew's Ear	Dried Pepeao	Recommended Dietary Allowance
Calcium	19% 192mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	593% 5.34mg	567% 5.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	84% 6.72mg	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	50.4% 1.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 168mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	4.7% 70.5mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	69% 7.57mg	11mg per day for Men 19-50 years
Water	30% 1111g	0.3% 11.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jew's Ear vs Dried Pepeao:

• Raw Jew's Ear has 6.9 times more Vitamin B2, 1.4 times more Vitamin B9 and 5.1 times more Vitamin C than Dried Pepeao.
• While Dried Pepeao contains 3.6 times more Vitamin B3 than Raw Jew's Ear.
• Both Raw Jew's Ear and Dried Pepeao have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Jew's Ear as well as Dried Pepeao have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Jew's Ear vs Dried Pepeao:

• Raw Jew's Ear has 1.7 times more Calcium, 2 times more Magnesium, 1.4 times more Phosphorus, 2.9 times more Selenium, 1.5 times more Sodium and 99.1 times more Water than Dried Pepeao.
• While Dried Pepeao contains 1.4 times more Potassium than Raw Jew's Ear.
• Both Raw Jew's Ear and Dried Pepeao have similar amounts of Copper, Iron, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Jew's Ear and Dried Pepeao have similar amounts of macro-nutrients per 300 kcal
• Both Raw Jew's Ear and Dried Pepeao have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Jew's Ear as well as Dried Pepeao have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.